The Complete Guide to Supersets and Smart Superset Scrolling

What are Supersets?

Supersets are an intensity technique where you typically do two exercises back-to-back with little to no rest in between. It’s generally best to combine:

• Exercises that target agonist-antagonist muscles (for example, the biceps and triceps)
• Isolation exercises (for example, bicep curls and dumbbell lateral raises)
• Compound and isolation exercises (for example, barbell bench press with bicep curl)

You can also combine exercises that target different areas of the body, such as bench presses (upper body) with lying hamstring curls (lower body).

How to do Supersets in Hevy

Hevy allows you to effortlessly create as many supersets as you want while logging a live session at the gym or creating a routine.

To create a superset: 

1. Add at least two exercises in the workout. 
2. Tap the three dots next to an exercise 
3. Select + Add To Superset
4. Tap the exercise you want to pair it with.

You can limit your supersets to two exercises or add multiple movements to the same superset, essentially creating a circuit. 

To make a multi-exercise superset: 

1. Tap the three dots

2. Select + Add To Superset, and pair the movement with another.

3. Tap the three dots of another exercise and add it to the existing superset by tapping one of the exercises in the existing superset

4. Continue adding exercises until you have included all the exercises you want in the superset. 

You can add multiple different supersets to a routine or active workout. To do this, after creating your first superset, tap the exercise you want to add to a new superset, then tap the exercise you want to pair it with that is not part of the original superset. Each superset will have a different colour to make it easier to distinguish between the different supersets. 

To remove an exercise from a superset, tap the three dots and select Remove From Superset.

Smart Superset Scrolling

Smart superset scrolling is a workout setting. When enabled, Hevy automatically scrolls to the next exercise of a superset when you mark a set as complete.

How to enable in a live workout:

1. Scroll to the bottom of a live session and tap the grey Settings button
2. Scroll to Smart Superset Scrolling and enable it via the toggle button. 

How to enable from the profile tab: 

1. Go to your profile and tap the settings gear icon in the top right corner
2. Tap Workouts
3. Scroll down to where it says Smart Superset Scrolling and toggle it on. 

For instance, let’s say you have the bench press, lat pulldown, and face pull as part of one superset. When completing a set of bench presses, it automatically scrolls down to lat pulldowns. Then, as you complete a set of pulldowns, the app scrolls down to face pulls.

Once you complete a set of face pulls, it scrolls back up to the bench press, which saves you time and makes workout logging more intuitive.

You can also select a specific rest period for each exercise. That way, in addition to automatically scrolling to the next exercise of the superset, Hevy displays your rest timer and notifies you when it’s time to do a set of the next movement.